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      Dec
      09
      2021

      december 10, 2021

      By admin 0

      CrossFit Queen Creek – CrossFit

      Warm-up

      2:00 Couch Stretch (1:00 per leg)

      15-12-9

      UB Wallballs (any weight, but must be UB)

      :30 HS Hold between sets

      Metcon (No Measure)

      Every 3 Minutes for 9 Minutes*

      5 Scap Pull Ups

      4 Gymnastic Kips

      3 Chin Over Bar Pull Ups

      2 Chest to Bar Pull Ups

      *Goal is to do this as a complex

      Metcon (AMRAP – Rounds and Reps)

      AMRAP 15 Minutes

      5 Chest to Bar Pull Ups

      10 HSPU (10 push ups scale)

      15 Walking Lunge Steps
      Scaling:

      General scaling: more de-conditioned athletes would be well off performing “Cindy”, the benchmark this workout is modeled after. Otherwise, scaling suggestion are below:

      – CTB: Should be unbroken, consider reducing to 4 or 3 reps, but no fewer. If 3 consistent CTB

      aren’t likely, scale to chin over bar or jumping pull ups

      – HSPU: 2 Sets at most. Consider scaling to 5-9 reps depending on the athlete’s proficienc, or

      scale to push ups

      – Lunges: Over-scaling this movement means more CTB and HSPU so scale modestly, if at all.

      Modify to air squats if lunging isn’t possible.

      Metcon (Calories)

      4 Rounds

      1:00 Row for Calories

      Hanging knee raises*

      Rest 2:00

      *However many calories you row in 1:00, perform that number of knee raises immediately after you complete the row.